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Tuscany Stuffed Fish Fillets by Dr. Janet

Was one of your New Year’s resolutions to follow the American Heart Association’s recommendation to eat fish 2x/wk to increase your intake of lean protein and omega 3 fatty acids? It’s not too late to follow up on this super healthy goal with a great heart-healthy fish preparation.

Tuscany Stuffed Fish

Pic Courtesy: Dr Janet

How about using the natural flexibility of lean, mean and incredibly low-calorie white fish fillets to roll up a flavorful stuffing mixture? A few examples of delicious stuffing mixtures are a lump crab meat and red bell pepper stuffing, spinach and non-fat ricotta, roasted red peppers/sun dried tomatoes and goat cheese, or broccoli and feta cheese.

Try this week’s feature low cholesterol recipe, Tuscany Stuffed Fish Fillets!

Recipe: Tuscany Stuffed Fish Fillets

Fish takes about 10-20 minutes to cook, depending on the fish fillet’s thickness, which makes this dish an easy 30-minute meal including the prep and cooking time!

Yield: 2 Servings (1 fish fillet per serving)

Ingredients:

  • 2- 4 oz halibut fillets (or other fish fillet such as salon, flounder, or cod)
  • 1 tsp of olive oil
  • 1 Tablespoon of lemon juice

Fillet Stuffing

  • ¼ cup part skim ricotta cheese
  • 1 handful of fresh spinach, chopped
  • 1/8 cup feta cheese, crumbled
  • 1/8 cup sun dried tomatoes, chopped
  • ½ tsp of black pepper

Directions:

Pre-heat oven to 350ºF. Grease baking pan with olive oil. In a small bowl, mix the fillet stuffing ingredients together. Place half the stuffing at the largest end of one of the fish fillets and roll the fillet until to the other end of the fillet. Place the stuffed fillet on the baking pan. Drizzle and spread just enough olive oil and lemon juice to cover the fillet. Bake the stuffed fillets for 20 minutes. Serve immediately.

Nutrition Information Per Serving:

Calories: 214 kcal
Fat: 10 g
Cholesterol: 55 mg
Carbohydrate: 5 g
Dietary Fiber: 1g
Protein: 29 g
Sodium: 277 mg

     
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